36+ Delicious Gluten-Free, Sugar-Free Pumpkin Recipes for Every Meal

Pumpkin is a beloved ingredient that adds warmth and comfort to any dish, but if you’re following a gluten-free and sugar-free lifestyle, you might think pumpkin treats are off the table.

Luckily, that’s not the case!

These 36+ gluten-free, sugar-free pumpkin recipes will show you just how versatile and delicious pumpkin can be.

From savory pumpkin soups and stews to sweet pumpkin pies, muffins, and cakes, these recipes make it easy to enjoy the flavors of fall (or any time of year!) without the gluten or sugar.

So, grab your pumpkin puree, and let’s start baking (and cooking) with these healthy, flavorful recipes!

36+ Delicious Gluten-Free, Sugar-Free Pumpkin Recipes for Every Meal

Pumpkin is not only a comforting, seasonal favorite, but it’s also incredibly versatile in both sweet and savory dishes.

With these 36+ gluten-free, sugar-free pumpkin recipes, you can enjoy everything from baked goods to hearty dinners without compromising your dietary goals.

Whether you’re craving a cozy dessert or a flavorful main dish, these pumpkin recipes prove that gluten-free and sugar-free eating can be both satisfying and delicious.

So, dive into these tasty dishes and make the most out of pumpkin season all year long!

Gluten-Free Sugar-Free Pumpkin Muffins

These gluten-free, sugar-free pumpkin muffins are a healthy treat that doesn’t compromise on flavor. Perfect for breakfast or a snack, they are moist and subtly spiced with cinnamon and nutmeg. Using almond flour and a natural sweetener like stevia or monk fruit ensures they are both gluten-free and sugar-free, making them a great option for those with dietary restrictions.

Ingredients:

• 1 ½ cups almond flour
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon salt
• 1 cup pumpkin puree
• 3 large eggs
• ¼ cup melted coconut oil
• ½ teaspoon vanilla extract
• ½ cup stevia or monk fruit sweetener
• Optional: Walnuts or pecans for added crunch

Instructions:

1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, whisk together the almond flour, baking soda, cinnamon, nutmeg, and salt.
3. In a separate bowl, combine the pumpkin puree, eggs, melted coconut oil, vanilla extract, and sweetener. Mix until smooth.
4. Add the wet ingredients to the dry ingredients and stir until fully incorporated.
5. If using, fold in the chopped walnuts or pecans.
6. Divide the batter evenly into the muffin tin and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
7. Allow the muffins to cool before serving.

These pumpkin muffins are the perfect balance of moist texture and rich pumpkin flavor. Whether you enjoy them with a cup of coffee in the morning or as an afternoon snack, they’re sure to satisfy your pumpkin cravings without any added sugar or gluten. Store leftovers in an airtight container for up to a week.

Gluten-Free Sugar-Free Pumpkin Soup

This creamy, comforting pumpkin soup is a deliciously warming dish perfect for colder months. With the natural sweetness of pumpkin and the richness of coconut milk, it’s a satisfying and nourishing meal that is both gluten-free and sugar-free. The addition of garlic, ginger, and spices gives it a unique depth of flavor that will surely become a family favorite.

Ingredients:

• 1 medium pumpkin, peeled and chopped
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cinnamon
• 4 cups vegetable broth (gluten-free)
• 1 can (14 oz) full-fat coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until softened, about 5 minutes.
2. Add the garlic, ginger, turmeric, and cinnamon. Stir well and cook for another minute until fragrant.
3. Add the chopped pumpkin and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the pumpkin is tender.
4. Use an immersion blender to purée the soup until smooth, or carefully transfer it to a blender in batches.
5. Stir in the coconut milk, salt, and pepper. Heat through and adjust seasoning to taste.
6. Serve hot, garnished with fresh cilantro if desired.

This pumpkin soup is both hearty and flavorful. The coconut milk adds creaminess without the need for dairy, while the pumpkin’s natural sweetness shines through without any added sugar. It’s a great option for a light lunch or dinner, offering a comforting bowl of nutrition. Leftovers can be refrigerated for up to 3 days or frozen for future meals.

Gluten-Free Sugar-Free Pumpkin Pancakes

These gluten-free, sugar-free pumpkin pancakes are fluffy, light, and packed with autumn flavor. Using oat flour as the base makes them both gluten-free and a source of fiber, while the natural sweetness of the pumpkin and spices gives them a rich flavor without the need for added sugar. They’re perfect for a weekend breakfast or a special treat.

Ingredients:

• 1 cup oat flour
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon salt
• 1 cup pumpkin puree
• 2 large eggs
• ½ cup unsweetened almond milk (or other plant-based milk)
• 1 teaspoon vanilla extract
• ½ teaspoon stevia or monk fruit sweetener
• Coconut oil for cooking

Instructions:

1. In a large bowl, whisk together the oat flour, baking powder, cinnamon, nutmeg, and salt.
2. In a separate bowl, combine the pumpkin puree, eggs, almond milk, vanilla extract, and sweetener. Stir until smooth.
3. Pour the wet ingredients into the dry ingredients and mix until just combined.
4. Heat a non-stick skillet or griddle over medium heat and brush with coconut oil.
5. Pour about ¼ cup of batter for each pancake onto the skillet. Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes until golden brown.
6. Serve hot with your favorite sugar-free syrup or fresh berries.

These pumpkin pancakes are a great way to enjoy the flavors of fall in a healthy, guilt-free way. The combination of oat flour and pumpkin provides a satisfying texture and taste, while the spices give them a comforting warmth. Perfect for breakfast, brunch, or even a light dessert, these pancakes will keep you full and happy without the added sugar or gluten. Enjoy them immediately or store leftovers in the fridge for up to 3 days.

Gluten-Free Sugar-Free Pumpkin Bread

This gluten-free, sugar-free pumpkin bread is moist, spiced, and perfect for fall. The combination of almond flour and pumpkin puree makes it rich and tender, while cinnamon and nutmeg infuse it with warmth. It’s a perfect loaf to enjoy for breakfast, a snack, or a sweet treat any time of day.

Ingredients:

• 2 cups almond flour
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon salt
• 1 cup pumpkin puree
• 3 large eggs
• ¼ cup melted coconut oil
• ½ teaspoon vanilla extract
• ½ cup stevia or monk fruit sweetener
• 1 tablespoon chia seeds or ground flaxseed (optional)

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
2. In a large bowl, whisk together the almond flour, baking soda, cinnamon, nutmeg, and salt.
3. In a separate bowl, whisk together the pumpkin puree, eggs, melted coconut oil, vanilla extract, and sweetener.
4. Add the wet ingredients to the dry ingredients and mix until fully combined. Stir in chia seeds or flaxseed if using.
5. Pour the batter into the prepared loaf pan and smooth the top.
6. Bake for 45-50 minutes, or until a toothpick inserted into the center comes out clean.
7. Let the bread cool in the pan for 10 minutes before transferring to a wire rack to cool completely.

This pumpkin bread is a flavorful, hearty treat that’s both satisfying and nutritious. With no added sugar, it’s the perfect option for anyone on a gluten-free or sugar-free diet. Store it in an airtight container for up to a week or freeze it for longer storage.

Gluten-Free Sugar-Free Pumpkin Pie Smoothie

This pumpkin pie smoothie is a delicious and healthy way to enjoy the flavor of pumpkin pie in a glass. Packed with pumpkin puree, almond milk, and warm spices like cinnamon and nutmeg, it’s a perfect snack or breakfast option. It’s naturally sweetened with stevia, making it sugar-free and ideal for a gluten-free diet.

Ingredients:

• 1 cup pumpkin puree
• 1 cup unsweetened almond milk (or other plant-based milk)
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground ginger
• ½ teaspoon vanilla extract
• ½ cup ice cubes
• 1 tablespoon chia seeds or ground flaxseed (optional)
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)

Instructions:

1. Add all ingredients into a blender.
2. Blend on high until smooth and creamy.
3. Pour into a glass and serve immediately, garnished with a sprinkle of cinnamon if desired.

This pumpkin pie smoothie is a refreshing and flavorful treat, offering the comforting taste of pumpkin pie without any added sugar or gluten. It’s perfect for those looking for a quick breakfast or a nutritious snack that won’t spike blood sugar. You can store leftovers in the fridge for a day or two for a quick grab-and-go meal.

Gluten-Free Sugar-Free Pumpkin Chia Pudding

This pumpkin chia pudding is a creamy, nutrient-packed dessert or snack. With a base of chia seeds, coconut milk, and pumpkin puree, it’s rich in healthy fats, fiber, and antioxidants. The subtle sweetness from stevia and the warm spices make it a perfect fall-inspired treat that’s also gluten-free and sugar-free.

Ingredients:

• 1 cup coconut milk (full-fat or light)
• ½ cup pumpkin puree
• 3 tablespoons chia seeds
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)

Instructions:

1. In a bowl, whisk together the coconut milk, pumpkin puree, cinnamon, nutmeg, vanilla extract, and sweetener.
2. Stir in the chia seeds and mix until fully combined.
3. Cover and refrigerate for at least 4 hours, or overnight, to allow the chia seeds to expand and thicken the mixture.
4. Serve cold, topped with chopped nuts, coconut flakes, or a few fresh berries if desired.

This pumpkin chia pudding is a filling, nutritious option for a snack or dessert. It provides a perfect balance of creamy texture and warming flavors, with the added benefit of healthy omega-3s and fiber from the chia seeds. It’s a great make-ahead option and can be stored in the fridge for up to 4 days.

Gluten-Free Sugar-Free Pumpkin Oatmeal

This gluten-free, sugar-free pumpkin oatmeal is a cozy and filling breakfast that combines the richness of pumpkin puree with the heartiness of oats. Sweetened naturally with stevia and spiced with cinnamon and nutmeg, it’s a warming dish that’s both comforting and nutritious, without any added sugar.

Ingredients:

• ½ cup gluten-free rolled oats
• 1 cup unsweetened almond milk (or other plant-based milk)
• ½ cup pumpkin puree
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)
• 1 tablespoon chia seeds or ground flaxseed (optional)

Instructions:

1. In a medium saucepan, combine the almond milk, pumpkin puree, cinnamon, nutmeg, vanilla extract, and sweetener.
2. Bring to a boil, then add the oats. Reduce heat and simmer for 5-7 minutes, or until the oats are tender and the mixture thickens.
3. Stir in chia seeds or flaxseed if desired, and cook for another minute.
4. Serve hot, topped with nuts, seeds, or a drizzle of almond butter.

This pumpkin oatmeal is a warming and filling breakfast option that’s perfect for fall. It’s naturally sweetened and packed with nutrients, making it a great start to your day. You can adjust the consistency by adding more almond milk if needed and enjoy this hearty bowl of goodness as a cozy, sugar-free, and gluten-free meal.

Gluten-Free Sugar-Free Pumpkin Energy Balls

These gluten-free, sugar-free pumpkin energy balls are packed with healthy fats, fiber, and protein, making them a perfect snack to fuel your day. With a base of pumpkin puree, almond butter, and oats, they are easy to make, delicious, and free of refined sugars. The warm spices of cinnamon and nutmeg give them an autumn-inspired flavor.

Ingredients:

• 1 cup pumpkin puree
• ½ cup almond butter (or peanut butter)
• 1 ½ cups gluten-free rolled oats
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)
• 1 tablespoon chia seeds or flaxseed (optional)
• ¼ cup unsweetened shredded coconut (optional)

Instructions:

1. In a large bowl, combine the pumpkin puree, almond butter, oats, cinnamon, nutmeg, vanilla extract, and sweetener. Stir until well combined.
2. Add the chia seeds or flaxseed if using and mix again.
3. Use your hands to roll the mixture into small balls, about 1 inch in diameter.
4. Roll the energy balls in shredded coconut, if desired, for added texture.
5. Place the balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.

These pumpkin energy balls are a great on-the-go snack that’s both nutritious and satisfying. Packed with fiber and healthy fats, they help to keep hunger at bay and provide long-lasting energy. They’re also a perfect treat for kids or anyone who needs a quick, healthy snack. Store them in an airtight container in the fridge for up to a week or freeze for longer storage.

Gluten-Free Sugar-Free Pumpkin Spice Latte

This gluten-free, sugar-free pumpkin spice latte gives you all the comforting flavors of fall without the added sugar. Made with unsweetened almond milk, pumpkin puree, and warm spices, it’s a healthier version of the classic pumpkin latte. You can sweeten it with stevia or monk fruit to make it completely sugar-free.

Ingredients:

• 1 cup unsweetened almond milk (or other plant-based milk)
• ¼ cup pumpkin puree
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground ginger
• ½ teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)
• ½ cup brewed espresso or strong coffee

Instructions:

1. In a small saucepan, combine the almond milk, pumpkin puree, cinnamon, nutmeg, ginger, vanilla extract, and sweetener.
2. Heat over medium heat, whisking frequently, until the mixture is hot and smooth.
3. Brew the espresso or coffee and pour it into a mug.
4. Pour the pumpkin mixture over the coffee and stir to combine.
5. Top with a sprinkle of cinnamon if desired and serve immediately.

This pumpkin spice latte is the perfect autumn treat. It’s warm, cozy, and packed with the flavors of fall. Enjoy it as a healthy alternative to sugary coffee shop drinks without the gluten or sugar. It’s a great way to get into the pumpkin season while keeping your diet clean and healthy.

Gluten-Free Sugar-Free Pumpkin Cookies

These gluten-free, sugar-free pumpkin cookies are soft, chewy, and packed with warm spices. Made with almond flour and pumpkin puree, they offer a delicious, healthier alternative to traditional cookies. With a touch of cinnamon and nutmeg, these treats are perfect for fall or any time you crave a sweet, guilt-free snack.

Ingredients:

• 1 ½ cups almond flour
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon salt
• 1 cup pumpkin puree
• 2 large eggs
• ½ teaspoon vanilla extract
• ½ cup stevia or monk fruit sweetener
• ¼ cup melted coconut oil
• Optional: Chopped nuts or dark chocolate chips for added texture

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large bowl, whisk together the almond flour, baking soda, cinnamon, nutmeg, and salt.
3. In a separate bowl, mix together the pumpkin puree, eggs, vanilla extract, sweetener, and melted coconut oil.
4. Combine the wet ingredients with the dry ingredients and stir until fully mixed. Fold in chopped nuts or chocolate chips if using.
5. Drop spoonfuls of the dough onto the prepared baking sheet, spacing them about 2 inches apart.
6. Bake for 10-12 minutes, or until the edges are golden brown.
7. Allow the cookies to cool on a wire rack before serving.

These pumpkin cookies are soft, chewy, and bursting with flavor. They make a wonderful snack or dessert, and their natural sweetness comes from the pumpkin and stevia, so you don’t have to worry about sugar. They’re a great make-ahead treat, and the cookies stay fresh for a week when stored in an airtight container.

Gluten-Free Sugar-Free Pumpkin Spice Granola

This pumpkin spice granola is a perfect fall breakfast or snack. With a blend of gluten-free oats, pumpkin puree, and a mix of warming spices, it’s naturally sweetened with stevia and packed with fiber and healthy fats. It’s easy to make, crunchy, and versatile—great on its own, with yogurt, or as a topping for smoothies.

Ingredients:

• 2 cups gluten-free rolled oats
• ½ cup pumpkin puree
• ¼ cup melted coconut oil
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground ginger
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)
• ½ cup chopped nuts (e.g., walnuts, almonds)
• ¼ cup unsweetened shredded coconut (optional)

Instructions:

1. Preheat the oven to 325°F (165°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the oats, cinnamon, nutmeg, ginger, and salt.
3. In a separate bowl, whisk together the pumpkin puree, melted coconut oil, vanilla extract, and sweetener.
4. Pour the wet mixture over the oats and stir to coat evenly.
5. Fold in the chopped nuts and shredded coconut if using.
6. Spread the granola mixture evenly onto the prepared baking sheet.
7. Bake for 25-30 minutes, stirring halfway through, until golden brown and crunchy.
8. Allow the granola to cool completely before storing in an airtight container.

This pumpkin spice granola is the perfect addition to your fall breakfast routine. It’s loaded with fiber and healthy fats from the oats, nuts, and coconut oil, and it’s naturally sweetened for a healthier snack. Enjoy it as cereal with almond milk or sprinkle it on top of your favorite yogurt for an extra crunch.

Gluten-Free Sugar-Free Pumpkin Fritters

These gluten-free, sugar-free pumpkin fritters are crispy on the outside and tender on the inside. Made with a combination of almond flour and pumpkin puree, they’re a savory fall treat perfect for breakfast or as a snack. Lightly seasoned with garlic, onion, and herbs, these fritters offer a delicious savory option to balance out all the sweet pumpkin desserts.

Ingredients:

• 1 cup pumpkin puree
• 1 cup almond flour
• 2 large eggs
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons chopped fresh parsley or thyme (optional)
• Coconut oil for frying

Instructions:

1. In a large bowl, combine the pumpkin puree, almond flour, eggs, garlic, onion, cinnamon, nutmeg, salt, and pepper. Stir until well combined.
2. Heat a thin layer of coconut oil in a skillet over medium heat.
3. Scoop spoonfuls of the pumpkin mixture and form them into small fritters, then place them in the skillet.
4. Cook the fritters for 3-4 minutes on each side, or until golden brown and crispy.
5. Remove from the skillet and drain on paper towels.
6. Serve hot with a dollop of Greek yogurt or your favorite dipping sauce.

These pumpkin fritters are a savory, gluten-free alternative to traditional fritters, offering a wonderful flavor profile with the added bonus of being sugar-free. They make a great snack, appetizer, or side dish for any meal. The crispy exterior and tender interior make them absolutely irresistible.

Gluten-Free Sugar-Free Pumpkin Pudding

This smooth and creamy pumpkin pudding is a perfect dessert that’s both gluten-free and sugar-free. Made with coconut milk, pumpkin puree, and spices, it’s rich, decadent, and naturally sweetened. The consistency is silky smooth, and it’s a great way to enjoy pumpkin without any added sugar.

Ingredients:

• 1 ½ cups coconut milk (full-fat)
• 1 cup pumpkin puree
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground ginger
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)
• 2 tablespoons chia seeds (optional, for added texture)

Instructions:

1. In a medium saucepan, combine the coconut milk, pumpkin puree, cinnamon, nutmeg, ginger, and sweetener.
2. Heat the mixture over medium heat, whisking constantly, until it’s hot and smooth.
3. If you want a thicker consistency, add the chia seeds and whisk to combine.
4. Continue cooking for 2-3 more minutes, stirring frequently, until the pudding thickens.
5. Pour the pudding into serving dishes and refrigerate for at least 1 hour before serving.

This pumpkin pudding is a delightful treat that’s rich in flavor and texture. It’s a great option for a comforting fall dessert, and you can even top it with a dollop of whipped coconut cream for added indulgence. It’s also a great make-ahead dessert, as it stores well in the refrigerator for up to 3 days.

Gluten-Free Sugar-Free Pumpkin Cupcakes

These gluten-free, sugar-free pumpkin cupcakes are soft, fluffy, and full of pumpkin flavor. Made with almond flour and sweetened with stevia or monk fruit, they’re the perfect treat for a fall party or just a sweet snack when you’re craving something light and delicious. Topped with a sugar-free cream cheese frosting, these cupcakes are sure to be a hit!

Ingredients:

• 1 ½ cups almond flour
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon ground ginger
• ¼ teaspoon salt
• 1 cup pumpkin puree
• 2 large eggs
• ½ teaspoon vanilla extract
• ½ cup stevia or monk fruit sweetener
• ¼ cup melted coconut oil
• Optional: ¼ cup chopped walnuts or pecans

For the Frosting:

• 4 oz cream cheese, softened
• 2 tablespoons unsweetened almond milk
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (adjust to taste)

Instructions:

1. Preheat the oven to 350°F (175°C) and line a muffin tin with cupcake liners.
2. In a medium bowl, whisk together the almond flour, baking soda, cinnamon, nutmeg, ginger, and salt.
3. In a separate bowl, mix the pumpkin puree, eggs, vanilla extract, sweetener, and melted coconut oil.
4. Combine the wet and dry ingredients, stirring until well incorporated. If using, fold in the chopped nuts.
5. Divide the batter evenly among the cupcake liners and bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
6. While the cupcakes are cooling, prepare the frosting by beating together the cream cheese, almond milk, vanilla, and sweetener until smooth and creamy.
7. Once the cupcakes have cooled completely, frost them with the cream cheese mixture.

These pumpkin cupcakes are the perfect fall treat, offering a rich, moist texture with a sweet and tangy frosting. They are great for parties, gatherings, or just a cozy snack. Store them in an airtight container in the fridge for up to 3 days.

Note: More recipes are coming soon